Warmup:
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .
1-2 rounds of 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- 10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
Rx
- KBS, 2/1.5 pood
- Box Jump, 24"
- Run 200M
Scaled
- KBS, 1.5/1 pood
- Box Jump, 20"
- Run 150M
Novice
- KBS, 1 pood/12kg
- Box Jump, 18"
- Run 100M
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